Post for 12/28/08:Thank friggin baby jeebus:performance breakthroughs! Finally! See wods below.
But first, the delayed picture progression:
At a glance, it's hard to say what differences I've made in body composition in the past three months. In this initital "before and after" shot, it's a bit easier. My guess is that I've lost some muscle and gained some fat, but it's hard to say. It may be that my abs are less visible because they're hiding under fat but it could also be that the muscles have atrophied somewhat, due to less stimulus and less-than-favorable-for-muscle-growth-and-maintenance (aka crap) diet. My performances in absolute strength, endurance and metcon have faltered a bit lately, but not drastically and, in some cases, have actually improved.
- Plus 5 pounds on press, minus 5 pounds on squat.
- Murph time: no changes since last summer but likely more legit pull-ups overall.
- Cindy: new PR by about one round.
- Fran: recently lost about a minute and a half off of my PR.
- Annie: ditto.
This is by no means a comprehensive list, but I think the take away is that I made some nice improvements all around from August through November and I've started to stall. If I don't put some TLC into my diet and recommit to my workouts, I stand to lose what I've gained.
2:30 pm Ironworks: Karen
150 wallball to 10' target (14# ball)
Time-12:30
I'm stoked!!! I have always sucked at wallballs and the last time I tried this I went well over 20 minutes, maybe even 28 minutes! Woo hoo!
~3:20 pm
I've been wanting to try this for a while:"Bear Complex"--as posted by CrossFit by Overload
--rx was 5 rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
--I did the same lift sequence but I got the idea to scale the weight and do it in AMRAP in twenty format from Melissa Byers. Since the smallest bumper plates at Ironworks were 15# each, I settled for 75# (Oly bar is 45#). I didn't want to do it without bumper plates because I'd have to go so much farther down to clean. Besides, bumper plates look so much more impressive, right?
I got 26 rounds in 20:00 (not full lockout on last push press of 27th round...SO CLOSE!)
I was pretty happy with this, as I chatted between sets for the first thirteen minutes or so with the climbing instructor that ran the lead clinic last week. He was getting in a quick workout on his break.
I did not set the bar down within a set but I did set it down between each and every set. In other words, I didn't do multiple rounds unbroken. I would like to try this fresh (not right after another wod) and take it a bit more seriously (no dawdling and chatting). I just didn't want to experience too much pain today. I got a good sweat on, though!
Food Log:
12:30 pm coffee w/ 2% milk
2 pm 2 slices skim Swiss=2P,3F
3 pm 1 c nonfat Greek yogurt, 1 orange=3P,2C
6 pm Hershey's miniatures (around 10)=1P,7C,17F
8 pm salmon/tempeh sauteed w/ garlic & ginger, green beans, 1 apple=2P,3C,2F
Total=8P,12C,22F
4 comments:
Whoo-hoo! That is an awesome score for the Bear. I like the AMRAP version better, but I can see how the traditional workout would shred your grip quickly. I probably do a Bear too often, but I just love it so much... that's kind of sick, right?
If it's sick, I haz that illness too :0)
In response to your question, what do you do about the bar coming down on the back of your neck... unfortunately, not much. That's why I won't max out the Bear with a very heavy press weight... because returning the bar to your neck gets HARD. I try to land it with soft knees, but yes, there is a lot of crashing going on. Since my max overhead is 85# right now, my max Bear will be sticking at 70# for a while. Safety first.
Thanks, Melissa. I had a feeling you'd say roughly that. Well, fear of spine injury will keep me from getting too greedy. LOL.
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